SmallBoosts is a science-backed well-being platform that turns daily micro-habits into measurable growth. Each boost is a 1–10 minute evidence-based activity drawn from peer-reviewed research across 8 dimensions of human well-being.

How long does a boost take?

Boosts range from 1 to 10 minutes. Flash boosts take under 2 minutes, making them easy to fit into any schedule. The daily goal is 3 boosts — typically under 15 minutes total.

Yes, SmallBoosts is free to use. You can access all boosts, quests, and progress tracking without a subscription.

What are the 8 well-being pillars?

SmallBoosts covers Mental (INT), Physical (VIT), Emotional (SPI), Social (CHA), Sensory (PER), Environmental (DEF), Financial (FOR), and Creative (FLO) well-being — eight dimensions shown by research to collectively define human flourishing.

Are the boosts scientifically backed?

Every boost cites a peer-reviewed study. You can read the scientific basis, view the source publication, and explore the measured health impacts for each activity directly in the app.

DEF

Environmental·2 min·+15 XP

Designate quiet zone

A quiet space can enhance sleep quality and improve mood.

What You'll Do

Create a quiet zone in your home by designating a specific area for relaxation and sleep, free from distractions.

Scientific Basis

Creating household quiet zones can improve sleep quality by 20%, enhancing mood through better rest.

Basner, M., Müller, U., & Elmenhorst, E. M. (2011). Single and combined effects of air, road, and rail traffic noise on sleep and recuperation. Sleep, 34(1), 11–23.

The Science of Impact

Improving sleep quality by 20% can lead to enhanced mood and cognitive function.

Better sleep can reduce the risk of chronic health issues, including cardiovascular disease.

Creating quiet zones can improve overall quality of life by promoting restorative sleep.

Pro Tips

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Designate a quiet zone in your home for sleep and relaxation.

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Use soundproofing materials or white noise machines for better sleep quality.

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Limit noise exposure at least 30 minutes before bedtime.